I remember sitting at a dinner party a few years ago, feeling completely flustered by a guest who kept pulling out his phone and glancing at it every other minute.

No one said anything because, on the surface, it seemed harmless. But I couldn’t help noticing how this tiny habit instantly changed the atmosphere around the table.

After that evening, I started paying closer attention to all sorts of subtle habits we overlook in social settings. Some of these behaviors might seem completely normal. Yet they often make others feel awkward, misunderstood, or flat-out uncomfortable.

Today, I want to walk you through seven of these habits. They’re “cringe” because they tend to signal that someone has a gap in their social skills—even if they don’t mean to come off that way.

1. Over-apologizing

I used to apologize for anything that went even slightly wrong.

If someone bumped into me at the grocery store, my reflex was to say “sorry” before I even realized what had happened. For a while, I convinced myself that this made me polite.

According to research from the American Psychological Association (APA), apologies are most effective when they acknowledge genuine fault or wrongdoing.

When you say “sorry” constantly—especially for things you didn’t do—you can come across as someone who’s overly anxious or lacking in self-confidence. It also waters down your apologies in moments when they truly matter.

We’re allowed to stand our ground. An intentional, meaningful apology carries more weight than a reflexive one.

If you notice yourself tossing out “sorry” left and right, try pausing. Reflect on whether an apology is warranted. This shift can make you appear more self-assured and in tune with others.

2. Interrupting or finishing other people’s sentences

I recall reading about this in one of Harvard Business Review’s articles on effective communication.

Interrupting someone mid-sentence—no matter how enthusiastic you are—generally reads as impatience or disregard. Some folks jump in because they’re excited to contribute. Others do it because they think they “get the point.”

But finishing someone else’s sentence strips them of the chance to express themselves fully. It can sound like you believe they can’t do it themselves—or worse, that you believe your time matters more than theirs.

When I catch myself about to interject, I take a slow, mindful breath. This practice is rooted in the mindfulness techniques I’ve been studying for years.

It helps me keep my focus on the other person rather than my own impulse. A small pause can shift the entire tone of a conversation.

3. Fishing for compliments in subtle ways

This habit often looks like self-deprecating comments or forced humility.

You might say, “I’m so out of shape,” in hopes someone will reassure you how great you look. Or you might brag about a project while pretending to be modest, seeking approval from the people around you.

I once caught myself doing this when I was new to blogging. I’d say things like, “I’m not sure if my writing is any good,” just waiting for someone to chime in and praise me. It wasn’t authentic, and deep down, it felt uncomfortable.

As Brené Brown once noted, vulnerability is powerful—but it’s genuine vulnerability that builds trust, not a masked attempt to harvest compliments. There’s nothing wrong with wanting acknowledgment.

We’re human, after all. But when it turns into fishing for reassurance in a roundabout way, it can make people question your sincerity and sense of self.

4. Monopolizing the conversation with personal stories

I love a good story, and I often share tidbits from my life when it feels relevant. But when the entire conversation revolves around me—my daily routine, my work, my opinions—it signals a lack of social awareness.

If you catch yourself talking at length without pause, you might be forgetting to check in with how the other person feels. This is where active listening comes in.

Here’s a quick trick I’ve used:

• Observe the other person’s body language (do they seem engaged or distant?).

• Ask clarifying questions to invite them into the dialogue.

• Wait a moment after they finish speaking before you respond.

These bullet points help break up any self-focused tangent.
When you share the spotlight, people sense you’re genuinely interested in them.

5. Constantly checking your phone in social settings

This was the cringe habit that first caught my attention at that dinner party.

We live in a hyper-digital era, so glancing at your phone might feel normal and necessary. But when you’re with someone face-to-face, consistently checking notifications conveys you’d rather be somewhere else.

The Institute for Family Studies released a piece on how smartphone habits are impacting relationships. They found that even brief phone-checking can weaken feelings of closeness and trust.

I think this is especially true for couples or close friendships, but it resonates in casual settings, too.

When I meet a friend for coffee, I keep my phone face-down and on silent. I’ve noticed that it not only shows respect, but it also helps me stay more mindful in the moment.

There’s a sense of calm and presence that unfolds when we step away from the digital noise—something I practice often in yoga and meditation.

6. One-upping other people’s experiences

Every now and then, I catch myself wanting to chime in with a bigger, better story when someone shares theirs. It’s tempting.

Someone talks about traveling to Italy, and part of you wants to mention that you went to five different countries last year.

Mark Manson once wrote about how we sabotage connections by turning every discussion into a competition.

It might seem like just friendly banter, but over time, it can push people away. They might feel like you’re not celebrating their moments, only using them as a springboard for your own tales.

Self-awareness is key here. If you notice an urge to jump in with a more impressive story, pause. Ask yourself: what’s my intention?

If you genuinely want to share something valuable, do it. If it’s just to overshadow what they said, it might be better to hold off. 

7. Turning every disagreement into a personal attack

I’ve had my share of heated conversations. But a simple difference of opinion doesn’t need to escalate into an outright assault on someone’s character.

When disagreements become personal, it usually suggests an inability to handle conflict in a healthy way.

According to Mindful.org, mindful communication involves recognizing triggers and understanding we don’t have to react to them immediately.

When someone challenges your viewpoint, it’s an invitation to learn more about their perspective, not an excuse to dig your heels in and lash out.

I’m not advocating for silence if something truly matters to you. I’m saying there’s a way to address issues without shredding a person’s self-esteem.

Approach disagreements with curiosity, kindness, and respect. This not only shows stronger social skills, it fosters genuine connections—something we all need.

Final thoughts

I’ve been on both ends of these cringe habits. I’ve interrupted people without realizing it. I’ve stared at my phone while someone was talking to me. I’ve even tried to milk a compliment or two in subtle ways.

We can’t grow if we keep pointing fingers outward. Recognizing our own behavior is the first step to being a better friend, partner, or colleague.

When we commit to self-awareness, we begin to show up differently in every interaction. We start to see social skills as tools that help us share respect, empathy, and warmth wherever we go.

I encourage you to reflect on which of these habits hit home for you. Maybe all seven, maybe just one or two. Either way, know that these are learned behaviors—things we can unlearn or reshape with practice.

Life feels simpler and more intentional when we take responsibility for the kind of energy we bring to our relationships. At least, that’s what I’ve discovered on my own journey.

I’d love to see you discover the same.